5 'healthy' foods a gastroenterologist never buys from the supermarket

If you surf through the aisles of your nearest supermarket, you’ll find labels such as ‘diabetic friendly’, ‘probiotic’, ‘organic’, ‘natural’, ‘gluten-free’, and ‘fat-free’, among others. You are more likely to reach for such labels in the quest to eat healthily. But the biggest question is: do these big, bold claims really deliver? Or is it just another gimmicky marketing strategy? What if we told you that most of the foods you believe are ‘healthy’ actually aren’t? In a video shared on Instagram, Dr Pal Manickam, a California-based gastroenterologist trained at the University of Massachusetts and Wayne State University, shared a list of supplies he won’t buy from the supermarket. What are they? Let’s find out.

Flavoured yogurts

Yogurts are great for your gut. A recent Mass General Brigham study found that yogurt consumption over time may protect against colorectal cancer through changes in the gut microbiome. But here’s the catch: it’s plain Greek yogurt, not the flavoured ones. Dr Manickam steers clear of flavoured yogurt. Why? “Most flavoured yogurts are loaded with sugar and artificial stuff. If you really want the gut benefits, go for the one with minimal sugar or even go for plain curd or yogurt and add your own fruit,” he suggested.

Packaged fruit juice

Another common mistake most people tend to make is grabbing packaged fruit juices. Many beverages come with claims that they contain real fruit. But is it really healthy? “Just because it says 100% fruit does not mean it is healthy. These juices are often just sugary water with the fibre stripped out,” he said. If you really want the benefits of the fruit, skip the juice and eat the fruit. “You're better off eating the whole fruit. That way, you can get the fibre without the sugar,” the doctor said.

The effects are not limited to gut health. A 2024 study by the American Heart Association found that adults who drank two litres (about 67 ounces) or more of sugar or artificially sweetened drinks per week had a higher risk of an irregular heart rhythm.

Probiotic supplements

The probiotic supplement industry thrives on promises, and Dr Manickam notes that these products work for only a limited number of people. “It works only for a few people. Don't buy this repeatedly. Most of these don't even survive through your stomach acid,” the gastroenterologist said. Instead, he recommends eating probiotics from natural fermented foods like curd, kanji or idlis.

Sugar-free biscuits

Foods marketed as diabetic-friendly or diet options may seem like smart choices until you look at their ingredient lists—for instance, sugar-free biscuits. “They sound like a smart and healthy alternative, but these are full of artificial sweeteners and gut-irritating ingredients. They mess with your blood sugar and your gut microbes. Don't be fooled by the diabetic-friendly label,” the doctor warned.

Breakfast cereals

Labels such as ‘99% whole grains’ or ‘80% fruit and natural sugars’ may fool you into buying breakfast cereals, but Dr Manickam reminds you that they won’t really benefit your gut. “They market as healthy, but most cereals and granolas are packed with sugar, refined oils and barely have any real fibre. These spike your blood sugar and don't really keep you full,” he said. Instead, he suggests a bowl of home-cooked poha or upma to help your gut.

So, the next time you are on a grocery run, ensure you make informed decisions. The big claims on the packet won’t necessarily tell you the whole story. Consume real food, and your gut will thank you.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.